Vitamin C is an essential vitamin that must be obtained from your diet daily. It serves vital roles and functions in many areas of the body. Consuming vitamin C-rich foods regularly will ensure you get adequate amounts and prevent a deficiency. Nutrient recommendations vary depending on age, sex and lifestyle. Check with a registered dietitian for your exact requirements and other guidelines.
Vitamin C Function
As a water-soluble vitamin, vitamin C is needed for healthy growth and development of the body. Vitamin C is necessary for the formation of all tissues, including skin, tendons, ligaments and blood vessels. It also serves roles in wound healing and is required for the structure and maintenance of our bones, teeth, gums and other tissues. Vitamin C is also a potent antioxidant that protects your cells from damage caused by harmful chemicals, pollutants and other harmful free radicals. Since it cannot be produced by the body, a lack of vitamin C can result in a rare deficiency known as scurvy.
Recommendations
You need vitamin C every day in a continuous supply because it cannot be stored in the body like fat-soluble vitamins. Consuming a balanced diet that incorporates many different foods from the food guide pyramid will ensure vitamin C intake. Men over the age of 19 years old require 90 mg of vitamin C daily, notes MedlinePlus. Women of the same age require only 75 mg daily. The Linus Pauling Institute recommends that men and women obtain at least 400 mg of vitamin C daily from both food and supplements.
Vitamin C Sources
Colorful fruits and vegetables provide significant sources of vitamin C. The highest sources include bell peppers, citrus fruits and their juices, strawberries, cantaloupe, and tomatoes. One cup of whole strawberries provides 85 mg of vitamin C. Green leafy vegetables such as broccoli, arugula, kale, mustard greens and turnip greens also provide sources of vitamin C. A half cup of cooked broccoli provides 51 mg of vitamin C. Other sources of vitamin C include tropical fruits like papaya, guava, pineapples and kiwi. A variety of dietary supplements and nutritional formulas also provide vitamin C in a liquid, powder or capsule form.
Considerations
A registered dietitian can educate you on the healthiest food sources of vitamin C. Dietary supplements should never replace proper nutrition and should only be used under the supervision of your doctor. At the grocery store, check for foods that have fortified vitamin C and other essential nutrients. A variety of snacks, juices and cereals are fortified with vitamin C.
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